300 day blueprint

Following up on "Work With Your System" - here's the exact blueprint I'm using for the next 300 days

Yesterday, I shared my thought process behind the new approach to the 300 days ahead of us. Today, I would like to share the 300 day roadmap - the full terrain mapped out so you can see exactly where we're going from day 1 to day 300.

The System: Big Rocks → Pebbles → Sand

It is easy to be overwhelmed with the blueprint. I suggest you approach health building systematically. Each block = 10 days. Maximum 2 new habits per block. By the end, you'll have a bulletproof system that works even on your worst days.

The beauty? Once you establish a block, it becomes your new baseline. Life disrupts you? You never fall below what you've already built. This is exactly what we did in the past 3 blocks before my break.

Your 300-Day Blueprint

FOUNDATION PHASE (Days 1-100): Core Rhythms

The non-negotiable base systems

Block 1 (Days 1-10)

• Sleep schedule (same time daily, before midnight)

• 3 timed meals (consistent timing) - 8am, 1pm and 6pm

Block 2 (Days 11-20)

• 10-min walks after each meal

Block 3 (Days 21-30)

• Daily supplements (based on your blood work)

Block 4 (Days 31-40)

• 2 liters water daily

Block 5 (Days 41-50)

• Morning 15-min walk (sunlight walk)

Block 6 (Days 51-60)

• Evening 15-min walk (moonlight walk)

Block 7 (Days 61-70)

• 7-hour sleep minimum

Block 8 (Days 71-80)

• Bowl system introduction (8 bowls for women/10 bowls for men, 150g each)

Block 9 (Days 81-90)

• No sugar/flour rule

Block 10 (Days 91-100)

• 3 liters water (upgrade from 2L)

BUILDING PHASE (Days 101-200): Movement & Structure

Adding progressive loads and precision

Block 11 (Days 101-110)

• First strength session (1x/week)

Block 12 (Days 111-120)

• Extend walks to 30 minutes each

Block 13 (Days 121-130)

• Second strength session (2x/week)

Block 14 (Days 131-140)

• 8 bowl system (full implementation)

Block 15 (Days 141-150)

• Green/amber bowl distinction

Block 16 (Days 151-160)

• Morning pages

Block 17 (Days 161-170)

• Third strength session (3x/week Mon/Wed/Fri)

Block 18 (Days 171-180)

• Extend walks to 45 minutes each

Block 19 (Days 181-190)

• 2 coffee limit (last one before lunch)

Block 20 (Days 191-200)

• Evening pages

OPTIMIZATION PHASE (Days 201-300): Fine-tuning & Mastery

Perfecting timing and systematic integration

Block 21 (Days 201-210)

• Full 1-hour walks (12K steps target)

Block 22 (Days 211-220)

• Herbal teas post-lunch only

Block 23 (Days 221-230)

• 20-min daily naps when needed

Block 24 (Days 231-240)

• Red bowl boundaries (1 max ultra-processed)

Block 25 (Days 241-250)

• Integrity list tracking

Block 26 (Days 251-260)

• Weekend sleep consistency

Block 27 (Days 261-270)

• Pre-workout protein bowl timing

Block 28 (Days 271-280)

• G365 seasonal planning

Block 29 (Days 281-290)

• Full system integration review

Block 30 (Days 291-300)

• Master all variables + next season prep

Why This Sequence Works

Days 1-100: We establish your circadian rhythms and basic fuel patterns. These become your minimal non-negotiables.

Days 101-200: We add progressive movement loads and nutritional precision. This creates your optimal operating framework.

Days 201-300: We fine-tune timing, boundaries, and systematic thinking. This develops mastery and long-term sustainability.

What Happens Next

Starting today (Day 1) you could follow the blueprint. I am going to follow it along with you. My accountability will be shared here. I will share what worked, what didn’t and how I am dealing as life happens in these 300 days.

Every day: I'll dive deep into the WHY behind each habit - the science, the reasoning, and the practical adjustments you can make.

This isn't about perfection. It's about building a system so robust that it works on travel days, sick days, and the inevitable chaos of real life.

Your Choice

You don't have to follow my exact timeline. Use this as your map:

• Start with Block 1 if you want to build alongside me

• Jump to your current level if you already have some habits established

• Use it as reference to see the full terrain ahead

The key is having the complete roadmap so you know exactly where you're headed.

Ready to Start?

We start with running with clock - The sleep schedule and 3 timed meals. Simple, but foundational.

The compound effect begins now.